You may think fitness is beyond your grasp after you've been diagnosed with age-related conditions like osteoarthritis or knee and hip pain. Your doctor may advise that you can no longer exercise in a traditional way. Luckily, you can still keep fit while sitting down, by using exercises modified for those of limited ability. Stay safe by sitting down to exercise, stretch your muscles and stay flexible to maintain good quality of life. Consult your doctor about an appropriate sitting exercise program for your condition.
Arm Raises
Maintain function and strength in your arms with seated arm raises. This exercise can be completed with or without weights, depending on your fitness level and strength. Sit up straight in your chair with your feet shoulder-width apart, and bring your hands to shoulder height. Inhale and press your hands upward until your elbows are extended but not locked. Hold for three seconds before slowly coming back to starting position. Repeat 10 to 15 times.
Seated Rows
Toning the backs of your arms and maintaining arm and shoulder strength can help you in your day-to-day routine. Whether you're lifting grandchildren or putting away groceries, arm exercises can help increase and maintain function. You'll need a light resistance band for a seated row. Slip the band around the bottoms of your feet and grip a handle in either hand loosely. Sit with your feet shoulder-width apart on top of the band, and bend your elbows at a 45-degree angle. Slowly pull backward as though you are rowing a boat, then return to starting position. Repeat 10 to 15 times.
Leg Extensions
Even if your knees and hips are sore, you should incorporate light leg exercises into your seated workout to keep your lower body strong. A leg extension is low impact, yet still helps you maintain flexibility and movement. Sit up straight in your chair with your feet shoulder-width apart on the floor. Place your hands on your thighs and inhale as you lift your left leg and straighten your knee without locking. Hold for five seconds before releasing and repeating on the other side.
Finger March
Your hands and finger joints are often the victims of inflammation and limited movement. By exercising your fingers, you can keep them mobile and functioning. A finger march can also help relieve stiffness and pain in the finger joints. Place your hands in the air in front of your face, palms facing out. March your fingers upward as if you were walking them up a wall as far as you can. Wiggle your fingers for 10 seconds, and then march them back down.
Member Comments